Building muscle on a vegetarian diet isn’t rocket science, but it requires some know-how. Here are some tips to keep you on track.
Tip 1: Prioritize protein (duh)
Let’s face it: protein is the MVP for muscle building and is even more critical when you’re vegetarian. Aim for around 1.6 – 2.2 g/kg/day. In other words, aim for 0.73 to 1 gram per pound of body weight per day. For example, if you weigh 150 pounds, this would mean you should consume about 110 to 150 grams of protein each day.
If that seems like a lot, don’t fret — there’s a smorgasbord of plant-based proteins to fuel your workouts and keep those muscles fed.
- tofu
- tempeh
- lentils
- chickpeas
- quinoa
- nuts
- seeds
And hey, don’t forget about dairy and eggs if you’re a lacto-ovo vegetarian. These can be total game-changers in your diet.
Tip 2: Eat frequently and mind your macros
If you’re serious about gains, it’s not just about what you eat but also how often you eat.
Double-check that you get enough calories throughout the day to support muscle growth. Keep an eye on your macros — protein, carbs, and fats — because getting the balance right is crucial to maximizing your results.
For optimal muscle growth, it’s not just the total amount of protein you consume daily that matters but also how you distribute it throughout the day. To best support muscle growth and repair, aim to consume protein at each meal and snack, roughly every 3–4 hours. Your initial reference touches on this, but here are some additional resources for more information.
Tip 3: Get creative with your meals
Sure, chicken and rice are out, but who says vegetarian meals have to be boring?
There’s a metric sh*t ton of delicious and protein-packed vegetarian recipes out there. Consider these options:
Not only are these meals muscle-friendly, but they’ll also keep your taste buds happy. Win-win, right?
Tip 4: Supplement smartly
Sometimes, food alone might not cut it. That’s where supplements come in. There’s strong evidence that creatine supplementation helps with muscle building, and it offers even more benefits for vegan athletes compared to those who eat meat.
Consider adding a high-quality plant-based protein powder to your routine, especially after workouts when your body needs protein the most.
PSA: It’s important to note that the supplement industry is unregulated. That said, it’s best to recommend third-party verified brands with NSF or Informed Sport certification.